Harvest of the Month Information:
September: Watermelon and Zucchini
Watermelon is a sweet and nutritious summer fruit.
USES AND TIPS
Select watermelons that are symmetrical and heavy for their size. Avoid those with bruises, dents or cuts. Store whole watermelons at room temperature. Wash the outside of watermelons with running water before cutting. Refrigerate cut watermelon and use within five days.
Sliced or cubed, fresh watermelon is a healthy, delicious snack! Add fresh watermelon to fruit or vegetable salads, salsa, or smoothies. Watermelon is great in beverages, and frozen sorbets and ices for a cold, refreshing treat.
- One cup of diced watermelon contains 46 calories, no fat and 0.6 grams of fiber
- One cup diced or 1 small (1-inch thick) slice counts as one cup of fruit.
- Watermelon is an excellent source of vitamin A (important for normal vision) and vitamin C (supports a healthy immune system).
Zucchini is a summer squash and in the same plant family as melons, pumpkins and cucumbers.
USES AND TIPS
Select small to medium-sized zucchini for the best flavor. Choose zucchini with brightcolored, shiny skins that are firm and heavy for their size. Avoid ones with cuts and bruises. Store in the refrigerator for one week.
Zucchini can be eaten raw or cooked:
• Try raw zucchini sliced with hummus or low-fat dip or add it to salads
• Zucchini can be sautéed, roasted, grilled, or stir-fried. Try spiralized zucchini noodles as an alternative to pasta.
- One cup of sliced zucchini contains 20 calories, no fat and 1 gram of fiber.
- Zucchini is a good source of potassium (keeps your muscles working properly) and vitamin C (helps the body heal and fight infections)
- Try to leave the skin on when eating, it contains many of the nutrients.
- Zucchini is a warm season crop and easy to grow. Plant seeds after the danger of frost
- Zucchini grows to maturity in about 45-60 days.
- Commercial squash production occurs primarily in southern Georgia.
- Zucchini is in season in Georgia from May through October.